Mountain Pose

Tadasana

  • Mountain Pose - Tadasana

Anatomy:

Level:

Pose Type:

Sanskrit:

Tadasana
(tah-DAHS-anna)
tada = mountain
  • Decompresses the spine
  • Strengthens the entire leg and pelvic girdle
  • Tones the abdominal muscles
  • Ignites the nervous system
  • Improves posture
  • Headache
  • Insomnia
  • High blood pressure
1

Ground through your feet. Spread all 10 toes and find equal weight in the four corners of your feet: the ball mound of the big toe, the ball mound of the little toe, the outer heel, and the inner heel.

2

Firm your quadriceps and slightly rotate the inner thighs backward.

3

To engage your core, lengthen your tailbone and draw your pubic bone up, as your draw your hip points in toward your navel.

4

Breathe into your back body and lift your sternum.

5

Root your shoulder blades against your back ribs.

6

Lift through the crown of your head and soften your gaze.

  • Bring feet hip-distance apart.
  • Practice anytime in your sequence.
  • Mountain pose is a precursor to all standing postures.
  • Ground through the four corners of your feet.
  • Pull your hip points in toward your navel.
  • Breathe into your heart and soften your shoulders.
  • Lift through the crown of your head.
  • Hyperlordosis of the lower back
  • Lower ribs jutting out
  • Chin pushed forward